JUDE'S LAW
Inside Jude Bellingham’s diet and fitness regime that could score England a Euro 2024 win
Footage shows the nimble midfielder in action during gruelling training sessions
JUDE Bellingham is the man of the moment.
Tipped to be the key to England clinching a Euro 2024 victory, there's no escaping Real Madrid's golden boy.
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At just 20 years old, his rise to fame has been meteoric - but just how has he achieved success so fast?
Well, it's all down to raw talent - and a stringent diet and fitness regime, according to experts.
We've recruited several top personal trainers and physiologists to help to unpack Bellingham's routine.
Fitness first
On the pitch, the nimble midfielder is a top passer, ball-winner and increasingly, finisher.
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In the Three Lions' first Euros clash against Serbia, his header secured Gareth Southgate's side a 1-0 victory, putting them in control of their qualifying group.
But this agility doesn't come without hard work.
Bellingham, from Stourbridge, West Midlands, puts in serious graft when it comes to training.
The exact content of England's sessions are kept under wraps, but every so often the team will offer a glimpse into their workouts.
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One of their latest, shared in a YouTube video, got underway with some muscle strengthening work on the pitch before ball circulation and pressing drills.
The players then completed tactical work, various running drills, and finished with games on a small pitch.
England player ratings: Jude Bellingham delivers masterful Euro 2024 performance but Phil Foden not at his sharpest
In another clip, Bellingham was pushing sleds, doing keepie uppies with his teammates, playing the hand game 'slaps' in a lunge position, landmine pressing, and walking sideways using a resistance band.
But it's not always so straightforward - especially when he's prepping for a La Liga game for Los Blancos.
The team have been spotted wearing futuristic masks during training to help them "maintain peak physical condition".
They simulate high altitude conditions to stress the body and measure each player's anaerobic threshold and output.
"The mask aids in monitoring oxygen and carbohydrate levels - essential metrics that guide us and understanding the player's immediate physical state," Antonio Pintus, head physical coach, said in an interview with Real Madrid TV.
"The results then assist us in tailoring our training approach, or at the very least, provide a framework for the team's collective efforts."
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Bellingham also spends a fair amount of time in a traditional gym, primarily doing compound exercises, which work several muscle groups at once.
This might be Bulgarian split squats, single leg box jumps, bench presses and dead lifts.
Bellingham's cardiovascular exercises reportedly involve sprinting, high knees, one-touch passes and even hurdles.
These sessions are crucial for maintaining endurance, personal training lead Sam Quinn, from , said.
"Football is a high intensity sport where all of the body's energy systems are highly taxed, with players' heart rates averaging at 85 per cent during a 90-minute competitive game," he added.
For example, the former Borussia Dortmund player might do all-out sprints for 30 seconds, followed by 60 seconds of active recovery, for 15 minutes in total.
Drills that focus on speed and agility, like zigzag cone dribbling, ladder drills and shuttle runs, are also key, it is reported.
How to do strength training like Jude Bellingham
"It's likely that a strength workout performed by Jude Bellingham may be similar to the Freeletics KRIOS workout," Rowan Clift, training specialist at AI-based fitness and lifestyle coaching app Freeletics, said.
"Targeting the whole body, the aim is to complete this workout as fast as possible while maintaining proper technique.
"The time it takes you to complete this workout can be used as an indication of your fitness progress.
"It’s Jude against the clock - something footballers are fully aware of in everyday training."
Round 1: 10x pull ups, 10x squats 10x sit ups
Round 2: 25x pull ups, 25x squats, 25x sit ups
Round 3: 10x pull ups, 10x squats, 10x sit ups
Pull up
- To begin, place your hands just further than shoulder width apart on your chosen bar, with your palms facing forward.
- Make sure to engage your chest and core to lift your body up.
Squat
- Begin standing upright with your knees gently flexed.
- Lower your hips as if you were moving to sit in a chair, driving them backwards.
- Bend your knees and lower yourself until your hips are at knee level or slightly lower.
Sit up
- For the starting position, you lie flat on your back with your hands touching the floor behind your head and your legs bent in the ‘butterfly position’.
- As you complete the movement, the upper body straightens up into a sitting position, until the hands touch the ground in front of your feet.
- At this point, the upper body reclines back into the starting position.
Before every session, Bellingham begins with dynamic stretches and mobility exercises, and he always cools down afterwards.
"You should never engage in any type of physical activity without warming up first," Rowan Clift, training specialist at AI-based fitness and lifestyle coaching app , said.
"It's imperative to avoid injury - and it increases blood flow to your muscles, reducing the likelihood they will strain, rip or twist while you work out.
"Warm ups are also an excellent opportunity to focus and prime the mind for the upcoming training session.
"Cool downs enhance recovery and let the muscles start to repair and relax.
"After a rigorous training session, a slower paced cool down is a great opportunity to take stock of your efforts, accomplishments, and emotional state.
"For football players, this self-awareness can have a huge positive impact on long-term habit formation and mental health."
Trainer, mindset and nutrition coach Chloe Thomas, from , added: "Cooling down helps heart rate and blood pressure return to normal, will reduce muscle soreness by removing lactic acid, and supports flexibility if you include some post-workout stretching."
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Diet secrets
Bellingham might cover 13km and burn up to 2,000 calories in a single match - so he needs fuel, Sam said.
Until January 2024, he was rumoured to have a private chef living with him in Madrid, Spain, who prepared all of his meals.
The pair reportedly parted ways after football nutrition guru Alberto Mastromatteo had a disagreement with Bellingham's mum Denise.
He is understood to put his clients on a diet consisting of rice, oats, quinoa, fresh vegetables, fish and some lean meat.
But the chef also believes in maintaining player morale and occasionally offers up chips or tortillas if necessary.
His strict plan may have loosened slightly, but Bellingham is still said to eat four meals a day, according to Spanish media.
The first is usually at around 10am, followed by 2pm, 6.45pm and 8.45pm.
This way of eating helps maintain energy levels and promote muscle recovery, according Abigail Green, senior health and wellbeing physiologist at Nuffield Health.
"Eating more frequently - little and often - can help to sustain energy levels and prevent crashes," she added.
What Jude Bellingham eats in a week
MONDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Cream of asparagus, sauteed green bean with onion and serrano ham, then yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Grilled pork loin, sauteed courgette with onion and other vegetables, then Greek yoghurt with cocoa
TUESDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Grilled turkey breast, canned green beans, tomato and carrot, then yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Chicken salad with creamy tomato sauce and paprika, then Greek yoghurt with cocoa
WEDNESDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Chicken, grilled mushrooms and green pepper with soy sauce, then yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Sauteed turkey with lemon vegetables, lettuce and lamb's lettuce salad, then Greek yoghurt with cocoa
THURSDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Pork tenderloin with tomato, lettuce, red and yellow pepper, then low-fat yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Bilbao chicken and colourful salad, then Greek yoghurt with cocoa
FRIDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Grilled pork loin, Andalusian salad and tomato, then low-fat yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Chicken burger with ratatouille, grilled courgette and onion, then Greek yoghurt with cocoa
SATURDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Marinated grilled loin, roasted aubergine and lettuce, then low-fat yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Grilled chicken breast with mushrooms, rocket, tomato and onion salad, then Greek yoghurt with cocoa
SUNDAY
- 11am - Greek yoghurt with rolled oats and chia seeds
- 2pm - Grilled turkey breast, lettuce, carrot and tomato, then low-fat yoghurt
- 6.45pm - Toasted bread with tomato
- 8.45pm - Sauteed turkey with lemon vegetables, tomato, carrot and red onion salad, then Greek yoghurt with cocoa
Source:
A typical breakfast might be Greek yoghurt with oats and chia seeds, and lunch tends to be grilled meat with vegetables.
His evening snack is understood to be the same every day - toast with tomato - and dinner is often more grilled meat and veg.
Rowan said: "Meals high in carbohydrates should be the focus of pre-match nutrition to give players the energy they need to compete, which makes Greek yogurt, rolled oats and chia seeds a great choice.
"In the two to three hours prior to kickoff, he should be consuming one to three grams of carbohydrates per kilogram of body mass.
"Bellingham should also be drinking between 500 and 1,000 millilitres of fluid before a game, perhaps also taking hydration tablets which can improve fluid absorption."
He added: "Lean protein like grilled turkey breast is necessary for muscle growth and repair.
"In addition to keeping your immune system strong, protein helps you feel full and content for the day, especially with a big game on as well.
"On a plate with canned green beans, carrots and tomatoes, Bellingham will be consuming vitamins A, C, and K, as well as dietary fibre, which will help speed up wound healing, immune system maintenance and digestion."
Meanwhile, Chloe noted the lack of processed food in Bellingham's diet would help him feel fuller for longer and reduce cravings.
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The 6ft 1in (1.86m) athlete avoids most fats, including the 'good' kind from salmon and avocado, it is believed.
In interviews, Bellingham has described eggs and baked beans as being "one of his favourite dishes", and he also has a soft spot for apple crumble.
While at Borussia Dortmund, he made one with vanilla sauce with team chef Dennis Rother, and on tasting his creation said: "That's really good."
In the same video, Bellingham said his favourite English meal was fish and chips.
"You get used to that in England because it's so common - everywhere you go you can find a fish and chip shop," he said.
So it's a good job the footy star sometimes allows himself one 'cheat day' a week.
Mastromatteo said: "From age 18 to 32, it’s necessary for a professional to have one day a week when they forget everything and relax and maybe eat a hamburger or a pizza or whatever they fancy."
It isn't clear if Bellingham takes any supplements, but people have speculated he may take whey protein, omega-3 and creatine.
He may also be on the high carb drinks referred to as 'fuel bombs' like his teammates, and pickle juice.
The drink is supposed to combat cramp, up to 40 per cent faster than drinking water.
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While in Germany for Euro 2024, the Three Lions are staying at the luxury Weimar Spa and Golf Resort in Blankenhain.
Michelin Star chef Danny Schwabe leads a team of seven top cooks in the kitchens to keep the lads on top form.
Food-wise, breakfast is typical of the venue's normal service.
Salmon, organic sourdough breads and eggs are on the menu, alongside fresh orange juice and locally-produced honey.
The FA are relying on their own chefs for dinner to help guarantee perfect sporting nutrition.
All staff have reportedly signed non-disclosure agreements, so exactly what they're tucking into is strictly classified.
But Schwabe insists the players can still tuck into footballer's favourites like baked beans and ketchup.
"Nothing is off-limits in terms of what the players are allowed to eat," he told .
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"Ketchup is available - and baked beans are a very good source of protein so that's good.
"If England win the Euros then of course we will be proud that we played a part by making sure they ate well during the tournament."
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What other England stars like to eat
Our Three Lions stars will tuck into curry pies and burgers if they can deliver Euro 2024 success, revealed their private chef.
Michelin star trained Jonny Marsh cooks for a host of football stars - including several members of Gareth Southgate’s squad in Germany.
His clientele includes Manchester City’s Kevin De Bruyne, while his latest one is Manchester United ace Rasmus Hojlund.
England’s own Jordan Pickford, Kyle Walker and Luke Shaw are just some of Southgate’s men who hire him - and now he has lifted the lid on what it’s like cooking for our Euro-chasing heroes.
He told Sun Sport: “Luke Shaw is a big one for me and a big part of my career so far but I’ve cooked for a lot of players in that squad.
“In the last Euros, it was the game that Bukayo Saka didn’t start, there was a game that I’d cooked for every player on the pitch bar Harry Kane. That’s a pretty cool little fact.
“But for me personally, whether it’s meal preps, daily cooking or a one-off event, I’ve cooked for pretty much everybody.”
The kitchen whizz says a spaghetti bolognese is “a go-to pre-match pasta for sure” for his clients, who also love burgers.
Marsh said: “Everybody is different but I would say the most common is burger - that’s quite a big one.
“And, do you know what, since coming back from Christmas and doing my Proper Pies series, pies have become very, very popular.
“Hojlund loves a meat pie, Aaron loves the chicken, leek and bacon pie.
“There’s a load of variations on pies, which is great because we can always do something but everyone loves a curry pie.
“They can take a while as you’re cooking the curry down so that the meat is tender and the pastry is like a hot water pastry so it becomes very, very crisp, which is why pies can kind of stand on their own rather than just have a pastry top.
“The water pastry, you’re melting the water, butter and lard together until it’s hot and then pouring it into the flower.
“And you can’t roll the dough out while the pastry is hot - you have to cool it down - so that will take a few hours.
“All in all, it might take them five minutes to eat but eight or nine hours to make fully.”
When it comes to 'cheat meals', Marsh said they're not quite as unhealthy as you might think.
“It’s not like they are going to KFC and getting a bargain bucket and stuffing their faces full of chicken wings,” he said.
“Their version of a cheat meal is a lot different to a normal person's cheat meal.
“So a cheat meal for them might be going out for a cheat meal but still eating quite healthy, so it’s all in perspective.
“But they won’t be going down to McDonalds and getting 20 chicken nuggets.”
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